Do you follow a food plan?
- What are your macros
- How do you ensure you get all your vitamins and minerals
- How difficult is it to stick to your plan? Any downsides?
Is there some sort of calculator where I can put in my percentages and protein goal and it does the math for me? I tried google and wasn’t getting what I was looking for.
I usually do it by hand, but I found this one that looks about right:
https://drbillsukala.com/macronutrient-calorie-gram-calculator/
Rule of thumb:
- Protein 4 calories per g
- Carbohydrates 4 calories per g
- Fat 8 calories per g
So for the USDA guidelines - 10% protein, 60% carbs, 30% fat ; lets assume a 1500 calorie daily target.
- protein - 40g - 1500calories*0.10/(4calories/g)
- carbohydrates - 225g - 1500 calories*0.60/(4calories/g)
- fat - 56g - 1500 calories * 0.30 / (8 calories/g)
Which basically agrees with the calculator above.
Fun fat: high fat diets actually consume less food by weight!
- protein 170g
- fat at least 50g, but no limit
- 6g of carbs
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I eat 60g of beef liver, or a can of tuna, daily… and take a daily multivitamin, it’s probably just wasted, but it’s cheap and why not?
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No real issues, most restaurants have a protein meal option, even if it is pricy, or just a salad.
I do spend more time cooking now, and playing with spices.
Are there any concerns to eating so much tuna? I remember the fda recommendation for max canned tuna per week is pretty low due to concentration of heavy metals. I’ve probably passed it a couple of times.
I hadn’t heard about that. Is this it? https://www.fda.gov/food/consumers/advice-about-eating-fish
I should switch to sardines!
Something like that, I could swear there was an article about non-pregnant people too but I can’t find it right now. Sardines are better but don’t taste as good :/
at my local grocer they only have cans of tuna in water/brine. The small fish are all bottled in oil, which i don’t really like. I’ll have to special order sardines… ohh god, i do love smoked kippers
